Winter training targets
Aerobic development
Weight training
Winter programming
Copyright Alexander Nikonorov
Winter training targets
Copyright Alexander Nikonorov
♪ ’New’ coaching approaches over last 30 years
‘New’ and ‘Traditional’ in World Canoeing?
Increasing in intensity of training
Power Endurance v Strength Endurance
Power Stroke technique
Useful ‘old’ strategies
Borrowing from other sports:
Techniques > Methods > Strategies > Systems
Copyright Alexander Nikonorov
♪ Energy supplying in sprint canoeing
ATP
CPh
.
Muscle Gl.
Lactic Acid
Liver Glycogen
Fat - oxygen
Buffer
Copyright Alexander Nikonorov
♪ Bioenergetic sources
Aerobic
Lactic
Alactic
200m
20%
30%
50%
500m
40%
50%
10%
1000m
60%
35%
5%
Marathon
90-95%
they are relevant for first 1500m
and tactics
Copyright Alexander Nikonorov
♪ Duration of the water phase
Marathon
0.550 s
1000m
0.340 s
200m
0.200 s
Slow twitch fibres
0.100 s
Fast twitch fibres
0.010 s
Copyright Alexander Nikonorov
♪ Long term sub-strategies
Under 15
Under 18
Under 23
Senior
M ain target
Cardio-vascular
capacity and
coordination
Maximum
consumption of
oxygen
Specific strength
Lactic acid tolerance
Specialization
Compete everything
on the water and out
the water
Train for 1000
and 200m
Train specifically for
200m after first
selection
Full time 200m
specialization
Hours a week
every day
twice a day
16 - 22 h
18 - 24 h
Endurance
Anaerobic Threshold
Peak VO2-max
Speed Endurance
Race Pace
Gym
Conditioning
Strength Endurance
Power Endurance
Specific Power
Technique
120 str/min
140 str/min
160 str/min
180 str/min
Copyright Alexander Nikonorov
Aerobic training
Copyright Alexander Nikonorov
♪ Training zones
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♪ Aerobic abilities to develop
O2 Consumption
O2 Efficiency
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♪ Main factors of aerobic capacity
Æ Cardio-vascular O2 transport
Æ Muscular O2 consumption capacity
Æ Biomechanical efficiency
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♪ Oxygen “funnel”
Up to240 L (20.95% of O2)
LUNGS
BLOOD
HEART
LOCAL
ENDURANCE
3-6 L (!!!)
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♪ Mitochondrion’s
Blood
Diffusion
Mitochondrion
O2
CO2
ADP
ATP
Myosin
Actin
MUSCLE CELL
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♪ Interval training as a training method
Intervals training gives us an opportunity
to increase the speed for the same metabolic background
and to do as much more accelerations, as many times is split
the main effort
Copyright Alexander Nikonorov
♪ Sessions parameters
Targeted training zone, kind of activity
Duration and amount of repetitions/interval sets (SET)
Rest intervals between the repetitions/interval sets
(duration and kind of activity)
Duration and order of series within the sets
Duration of rest intervals within the sets
Copyright Alexander Nikonorov
♪ Range of rest intervals
15-30“
Heart Rate doesn’t return to the worm up level
45-90“
Heart Rate is recovered, but the LA is in the muscle
2-7 min
LA in the muscle is recovered, but it is on the
maximum in the blood
10-20 min
Blood LA is recovered
30-60 min
Full substrates recovery
.
Copyright Alexander Nikonorov
♪ Sessions matrix for SET
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♪ A simple rules to plan SET
Duration of a set – as a longest effort for the training zone
Speed - taken from a higher intensity zone
Recovery between efforts - about 1 minute
Copyright Alexander Nikonorov
♪ Means of the aerobic development
Paddling
Swimming
Running
Games
Copyright Alexander Nikonorov
Weight training
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♪ Neural and structural adaptation
Testin
g
Strength
Manifestation
Hypertrophy
Neural adaptation
6-8
weeks
Time
Copyright Alexander Nikonorov
♪
Fibres recruitment and strength levels
Copyright Alexander Nikonorov
♪
A basic chain of the strength development
Force
Strength
Hypertrophy
Conditioning
Power
Power
Endurance
Speed
Copyright Alexander Nikonorov
♪ Ways to develop the fast twitch fibres
- Effort above 80% 1RM
- Fast execution <≈ 1 rep/s
- Fatigue
Copyright Alexander Nikonorov
♪ Training zones in the gym
Copyright Alexander Nikonorov
♪ Main strength development session in the gym
Fast 50% (70k) x 8rp x 4 sets
Fast 30% (40k) x 20rp x 4 agonists (80rp) ev1’
5 – 2rp
Copyright Alexander Nikonorov
♪ Legs development
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♪ About aim of the gym training
Main problem of the gym training isn’t
the strength development itself –
It is a transition of the gym
work into the canoeing
abilities
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♪ Single arm paddle machine
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♪ Resistance training on the water
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♪
Paddling action -> Power stroke
Strength
A
1:40”
Impulsion+Glide
B
1:50”
b
a
Time
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♪ Main strength development session on the water
20 strokes x 10 ev1’ x 4
Get proper technique from the beginning ->
-> Build the Stroke Rate from THR up to 160 s/min ->
-> Build the size of Resistance R >>> RRR ->
-> Include Standing Start without and with Resistance ->
Copyright Alexander Nikonorov
Winter programming
Copyright Alexander Nikonorov
♪ Pace development sequence
Power
Capacity
Sustainability
Copyright Alexander Nikonorov
♪ Paddling sessions building up
Copyright Alexander Nikonorov
♪ Pace development strategies
Target Pace
(Speed and Length of an full duration effort)
Speed Building Up
Develop achievable speed
up to the required level:
Duration Building Up
Develop achievable distance
up to the required duration:
1000 x 6 ev10’
a) 1’ x 6 /1’ x 4 /7’ @target speed
@HR180 b/min
b) 2-3’ x 3-2 /2’ x 4 /7’ @target speed
c) 1000 x 6 ev10’ @target speed
Achievable speed
Target Speed
Copyright Alexander Nikonorov
♪ “Power lead” pace development
Gym
Hypertrophy
Power
Endurance
Dynamic
gym
Power
Max Speed
75m+W
Short Sprint
Power
Mean Sprint
20str+RR
Core Aerobic
10”+R
Split 300m
150m
Capacity Sustainability
Split 2’
250m
Split 6’
2’
45”
Capacity
Sustainability
Efficiency
Split 12’
8’
5’
Efficiency
Efficiency
60’
50m moving
Sustainability
Efficiency
60’
Capacity
Capacity
Sustainability
Sustainability
Power
Power
Capacity
Sub Race Pace
Threshold
Strength
60’
Efficiency
45”
Efficiency
Efficiency
60’
45’
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♪
Racing speed building up
Max.
speed
Target
speed
Peak
Racing
speed
Racing
Endurance
speed
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♪
Relevant speed levels
Last PB > Actual Speed > Target Speed
Copyright Alexander Nikonorov
♪ “Traditional” v “Power lead” pace development
Building up strategy for Repetitions Method
Introduction
Development
Maintenance
volume at 40 - 60%
volume at 80 - 100%
volume at 40 - 60%
Power
Capacity
Sustainability
Intensive SET
Extensive SET
Repetitions
Building up strategy for SET
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AdaptatIon
♪ Levels of loads
4 -10 h.
Recreation
12 -16 h.
18 -24 h.
26 -30 h.
Maintenance Development Overloading
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♪ Levels of loads
Athlete
perception
Progression
Recovery
Hours a
week
Recreation volume
Enjoyable
Supplemental
For next
session
4-10
Maintenance volume
Comfortable
Stagnated (*)
For next
week
12-16
Development volume
Stressful
Successful
Between
meso-cycles
18-24
Overloading volume
Depressing
Post holidays
26-30
Suppressed (**)
(*) ”Twilight zone” - Bill Sweetenham, GB swimming NPD
(**) “Central governor” - central inhibition
Copyright Alexander Nikonorov
♪ Basic Club Periodization
Oct-Jan
Feb-Apr
General Base
Hypertrophy
May-Aug
Specific Base
Competitions
Aerobic Power
8rp
Anaerobic Tolerance
4’/6’
Threshold
Anaerobic Technique
8’/2’
250/1’
Maximum speed
200m
Technique
CAP
Power Endurance
75m
Maximum Strength
Q20”
8-6-4-2rp
B.20”
Maintenance
and supportive training
sessios
Copyright Alexander Nikonorov
♪ Differences/similarities 200m v 1000m training
Can be applied the same training for winter period
The same building up strategy until achieve the 500m pace
In summer main emphasis for 200m on the neural-muscular
endurance versus to lactic tolerance for 1000m
The same core aerobic work during the year
The same weekly volume of training in hours
The same or bigger fatigue
Copyright Alexander Nikonorov
Thanks! Any questions?
Copyright Alexander Nikonorov